Tag: plant-based

Immune Advice for the Fall Months

Immune Advice for the Fall Months

Amanda Williams MD, MPH talks about switching your supplement routine for winter to include food, vitamins & superfoods to support immunity

Getting to Know Omega-3s – InVite Health Podcast, Episode 526

Getting to Know Omega-3s – InVite Health Podcast, Episode 526

Your body needs omega-3s to function properly, but most Americans are lacking these important fatty acids. Here’s why that’s a problem for immunity, brain health and more.

What is the Portfolio Diet? – InVite Health Podcast, Episode 414

What is the Portfolio Diet? – InVite Health Podcast, Episode 414

portfolio diet

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InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH

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The term “healthy eating” means something different for everyone. That’s why, when it comes down to thinking about the different foods you want to incorporate into your daily routine, it really depends on your individual health goals. First and foremost, we know we want to avoid the Standard American Diet at all costs. We want to gear more towards the Mediterranean Diet, which I discuss frequently, but today, I want to speak specifically about the Portfolio Diet. I want to differentiate between the Mediterranean Diet, the DASH Diet and the Portfolio Diet and discuss why the Portfolio Diet has gained a lot of momentum in the last couple of years.†


What does healthy eating mean?

People often toss the phrase “healthy eating” around loosely. Many people think they’re eating healthy, but when you really break they’re diet down, they might be missing the point of what is technically healthy.†  

When we look at the Mediterranean Diet, we know that it incorporates higher fiber foods, high antioxidants coming from fruits and vegetables, healthy fats coming from seeds, nuts and healthy, fatty fish. It encompasses all of those different food groups.†

There’s a kind of spinoff on this diet that is known as the Portfolio Diet. This is very much geared towards being very much plant-based, so perhaps not incorporating some of the same things as the Mediterranean Diet, such as fish.† 

The key focuses of the Portfolio Diet

The Portfolio Diet is focusing in on four key ingredients. It looks at different plant sterols, which is going to incorporate high-fiber foods like tree nuts, soluble fiber and soy protein. The soluble fiber is coming from things like oatmeal, barley and berries. The plant sterols themselves really do so much in terms of targeting cholesterol and the way that cholesterol is moving throughout the body. Then we incorporate soy protein such as tofu into the daily routine, as well as a handful of nuts like almonds and walnuts every day.†


The target of this diet is really to focus on elevated cholesterol. A lot of people who have problems with high cholesterol may not be doing the best job when it comes to their dietary changes. The Portfolio Diet is a plant-based diet that is going to incorporate all of the high-fiber foods that help with the transportation of cholesterol, as well as bolstering up your antioxidant capacity, which helps to fend off oxidative stress.† 

In this episode, Amanda Williams, MPH explains what the Portfolio Diet is and how it can impact cholesterol health. She also discusses how this particular diet differs from the Mediterranean Diet.†

Key Topics:

  • The background of the Portfolio Diet
  • Why people have been discussing this diet
  • The problem with cholesterol 
  • Studies on plant-based diets

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